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Sheet Pan Lemon Garlic Butter Chicken with Broccoli and Asparagus

submitted by Sara on March 23, 2019
Source: https://lifemadeketo.com/sheet-pan-lemon-garlic-butter-chicken/
contains sesamecontains animal productscontains dairy productscontains meat
Main
Meal Prep

Ingredients
for
servings
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For the sauce
 2 tbsp Coconut Aminos, Soy-Free Seasoning Sauce, Fermented Sap of Coconut Palm with Sea Salt
3 tbsp Lemon juice, fresh cold-pressed
2 tbsp Butter, unsalted
contains animal productscontains dairy products
 1 tbsp Cilantro, Coriander Leaves, raw
1 tsp Salt, Kosher salt, table salt
½ tsp Garlic Powder
½ tsp Pepper, black, ground
¼ tsp Chili Powder, spice mix
½ tsp Cumin seeds, ground
½ tsp Paprika, ground, mild (spice)
Meat and vegetables
 1 lb Chicken Breast, skinless, raw
contains animal productscontains meat
 2 cups Broccoli, raw
1⅔ cups 1 tsp Asparagus, green, raw
For garnishing
 1 tsp Sesame Seeds, whole, dried
contains sesame
 2 tsp Cilantro, Coriander Leaves, raw
34.87 ozaltogether (view nutrition facts)

Preparation

  1. Serving size:
    8.70 oz (calculated)
    Notes: about 2 1/2 oz of cooked meat, 2 stalks of asparagus and 1/2 cup of broccoli
  2. Temperature: 400 °F
  1. Line a baking tray with parchment paper or grease it.
  2. In a small bowl, combine the ingredients for the sauce. For this, melt the butter and finely chop the cilantro.
  3. Cut the chicken into strips. Alternatively, use chicken tenders.
  4. Toss the chicken strips in about 1/3 of the sauce and spread them on the baking tray.
  5. Set aside 1/2 teaspoon of sauce per serving.
  6. Break the broccoli into florets. Cover the vegetables in the remaining sauce. Of course, instead of broccoli and asparagus, you can use your favorite vegetables here.
  7. Add the broccoli florets and asparagus to the baking tray. Or use a separate baking tray, depending on how many servings you are making.
  8. Bake for 12 minutes or until the chicken is cooked through. If unsure, you can use a food thermometer. Aim for 165 F or 74 C.
  9. Remove the vegetables form the tray, cover the chicken with the remaining sauce and broil for about 2 minutes or until the chicken has the desired coloring.
  10. Sprinkle with sesame seeds and chopped cilantro.
  11. Enjoy by itself, with a side of cauliflower rice or on top of some zoodles.

  12. Meal Prep Tip

  13. You can store the dish in an airtight container for 3 days in the fridge. Reheat in the microwave or the oven.

Nutrition Facts
for
serving

  • Calorie count
    232 kcal
  • % of calories by macros
    Fat37.5 %87 kcal9.5 g
    Net Carbs9.9 %23 kcal5.7 g
    Dietary Fiber2.6 %6 kcal2.8 g
    Protein50.0 %116 kcal28.5 g
  • Approx. WW SmartPoints™
    3.3
  • Cholesterol 98 mg
  • Sodium 795.4 mg
  • Fat 9.5 g
    • Saturated Fat 4.3 g
    • Trans Fat 0 g
  • Carbohydrates 8.5 g
    • Dietary Fiber 2.8 g
    • Total Sugars 3.7 g
    • Added Sugar 0 g
    • Sugar alcohols 0 g
  • Protein 28.5 g
  • Calcium 56 mg
  • Iron 2.4 mg
  • Magnesium 55.2 mg
  • Potassium 702.2 mg
  • Zinc 1.4 mg
  • Vitamin A (Retinol Equivalents) 105.2 mcg
  • Vitamin B12 0.3 mcg
  • Vitamin C 48.2 mg
  • Folate 72.2 mcg
    • Folic Acid 0 mcg